Is the “21-day rule”, which is frequently used by those who want to change their habits or start a new routine, really scientific or just an urban legend?
Waking up early, eating healthy, exercising regularly, doing a digital detox... It is often harder than we think to add a new habit to our lives. At this point, there is a common belief that repeating a behavior for 21 days makes it permanent. It is possible to come across the 21-day rule frequently on social media, in personal development books or in motivational speeches. But how true is this rule? Can a habit really become permanent in just 21 days?
What is the 21 Day Rule?
The 21-day rule is an approach that advocates that a behavior or habit must be repeated for at least 21 days in order for it to become a part of life. The origin of this idea is based on the observations of Dr. Maxwell Maltz, a plastic surgeon in the 1960s. Maltz noticed that it took his patients an average of 21 days to get used to the changes in their faces and interpreted this as a general habit formation period. This idea spread over time and became a popular principle in the world of personal development.
What Habits Can the 21-Day Rule Be Applied To?
Not every habit is suitable for the 21-day rule. Small-scale habits that can be easily integrated into a daily routine can be established more easily with this method. For example, low-threshold behaviors such as drinking a glass of water every morning, reading a book in the evening, or going for a walk are more likely to become a part of life when repeated for 21 days. However, for deeper structural changes, such as completely changing eating habits or waking up early, a period of only 21 days may not be enough. In such habits, the process needs to be planned, supportive, and sustainable. Therefore, the content of the habit directly affects whether the 21-day rule will work.
Why 21 Days?
So why exactly 21 days? Neither 15, nor 30... How did the number 21 become so convincing? In fact, this period offers a psychologically "attainable" goal. A short and manageable period of three weeks is not intimidating for someone who wants to start a change. This means an ideal trial period for many people. In addition, 21 days can be seen as a threshold for overcoming the first challenging period. However, it cannot always be said that this period is scientifically sufficient. Depending on the type of habit and individual differences, some behaviors may take much longer to settle. Nevertheless, 21 days offers a suitable framework for a start.
Does the 21 Day Rule Really Work?
While it is true that a repeated behavior can turn into a habit over time, it is not always possible to attribute this to a definite period. A study conducted at the University of London revealed that it takes an average of 66 days for a habit to become established. Of course, this period may vary from person to person, depending on the type of habit and motivation level. While 21 days may be enough for some, it may take much longer for others. In other words, while the 21-day rule serves as a starting point, it may not be realistic to expect absolute results.
The 21-day rule can be a good starting point for forming a habit. However, this period should not be considered miraculous. The process of forming a habit is personal, variable and often has ups and downs. The important thing is to be patient, trust the process and allow each individual to find their own rhythm. Permanent change is born from sustainable steps, not short-term goals.
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